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Tuesday 02162021


Gymnastics Conditioning

AMRAP 9:

1 Pausing Strict Handstand Push-Ups

1 Strict Handstand Push-Ups

1 Kipping Handstand Push-Ups

7/5 Calorie Assault Bike

2 Pausing Strict Handstand Push-Ups

2 Strict Handstand Push-Ups

2 Kipping Handstand Push-Ups

7/5 Calorie Assault Bike

3 Pausing Strict Handstand Push-Ups

3 Strict Handstand Push-Ups

3 Kipping Handstand Push-Ups

7/5 Calorie Assault Bike


*Add (1) Rep to Each HSPU Movement Until Time Cap. Assault bike calories stays fixed throughout.

*Pausing Strict HSPU - 1s with Head to Floor

Strength

Jerk Technique

5 Sets:

2 Pausing Push Jerks

1 Push Jerk

Pause takes place in the catch position for 2 seconds.

Stimulus

Percentages based on our 1RM Jerk:

Set 1 - 50% of 1RM Jerk

Set 2 - 55% of 1RM Jerk

Sets 3+4+5 - 60% of 1RM Jerk

- Spending time in the partial squat receiving position, which is naturally an uncomfortable place to be.

- The limiting factor for many of us may be mobility. Take our time here as movement quality is far more important than reaching any pre-determined percentages.

WOD

15 min cap

"Eighth Wonder"

8 Rounds:

8 Push Jerks 135 / 95 lb

8 Barbell-Facing Burpees

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